Andrei Lincan Deiu was born in Romania, spending most of his youth there, before his family moved to the United Kingdom. Being an introvert when he was younger, Andrei didn’t have many friends and instead spent his time playing video games.
This unhealthy habit, followed by an unhealthy diet led him to gaining a lot of weight. The regular consumption of junk food, with no physical activity left Andrei very fat as a kid. This also led to him being picked on for his weight, which had a massive effect on his mental health.
At the age of 15, Andrei decided to change his bad habits and started going to the gym. His confidence on his appearance was very low, so things were not easy for him. He even admitted to feeling nervous and didn’t think he would be able to stick to these changes in his lifestyle.
Andrei’s weight loss was slow and steady, whilst also gaining muscle, he started to realize the potential he had. By the age of 17, he decided to make a move in to bodybuilding. He entered the Men’s Physique division of a local contest.
Unfortunately he did not place in his first competition, but he wasn’t to be deterred. He noticed that there were some things he needed to work on, and used the experience to improve.
Andrei later went to compete in many other competitions in the UK Bodybuilding Federation, with successful results. He eventually turned his attention to the IFBB Pro League, after earning his Pro Card at the 2017 Amateur Olympia.
Training with the legendary Hany Rambod, and Team Evogen in the following year, helped lead him to more success. In 2019 he won the Men’s Physique competition at the Romania Muscle Fest Pro. Andrei also successfully qualified for the 2020 Olympia, where he was impressive, finishing fifth. In the 2021 Olympia, he finished seventh.
Whilst being a top bodybuilder, Andrei Deiu is also a successful fitness model. He is one of the most globally recognized athletes in the industry and is currently sponsored by Boohooman.
Abdrei Deiu Profile
| Date of Birth | 25 July 1994 |
| Height | 1.8 m / 5 ft 11″ |
| Body Measurements (Chest/Arms/Waist) | 48/ 18/ 32 (inches) |
| Weight | 83.9kg / 185 lb |
Diet Plan
As a bodybuilder Andrei Deiu’s diet needs to be very specific, with high intake of lean proteins to build and protect his muscles. It also ensures him consuming plenty of antioxidant-rich fruits and vegetables, with nutrient-rich complex carbohydrates.
His diet plan is a perfect combination of macro-nutrients like protein, carbs, and fats, along with key micros. It’s mainly focused on consuming more protein, whilst controlling the total calories he can take.
Like many bodybuilders, Andrei eats around 4-6 meals a day, to gain enough fuel for his intense workouts. He typically eats 6 meals a day, including a post workout snack. His consumption of carbs depends on whether he is bulking or cutting, to manage his calorie intake.
Andrei has a very low body fat percentage, at around 4-5%. His muscles look ripped and his body aesthetic, with a perfect physique for a bodybuilder and fitness model.
Even though, he follows a strict diet Andrei Deiu has revealed that he often eats cheat meals; most of the times once a week. After competitions he is known to eat junk food to his hearts content, as a reward for all his hard work leading up to the contest.
| Meal 1 | 2 Whole Eggs and 6 Egg Whites, a Cup of Oats, with some berries |
| Meal 2 | Chicken breast, with white rice and some broccoli |
| Meal 3 | Fish or Chicken and sweet potato |
| Post-workout | 2 scoops of Whey isolate, 1.5 ounces of Dextrose |
| Meal 4 | Chicken and sweet potato, with mixed vegetables |
| Meal 5 | Steak and green beans |
| Meal 6 | Cottage cheese or Greek yogurt, with a handful of almonds |
Meal 1
For breakfast, Andrei typically has a a few whole eggs and egg whites, providing him with a great source of nutrient dense protein. He also likes to have oats and berries, to control his weight and consume plenty of fiber, with little sugar.
Breakfast is very important for Andrei, it keeps his energy levels high and improves his ability to concentrate in the short term. It also allows for better weight management, whilst providing many health benefits.
Meal 2
His second meal usually contains chicken breast and white rice, with some broccoli. Chicken is a great source of lean protein and is a very popular choice among people in the fitness world. White rice is a great source of carbohydrates and iron. Having broccoli helps to control blood sugar and lower cholesterol.
Meal 3
Around 30-60 minutes before his workout, Andrei usually has chicken or fish, and sweet potatoes, a mix of protein and carbs. Sweet potatoes are great to have before a workout, providing a valuable energy source to enhance performance. Their nutritional profile also helps to control blood sugar and provides a steady stream of energy.
Post Workout Snack
Andrei has a snack after he works out, which usually includes some Whey isolate, and some Dextrose. This provides him plenty of protein to help him build strong muscles, whilst being low in fat. Dextrose provides the body with extra carbohydrates, allowing him to refuel.
Meal 4
His post-workout meal contains, some chicken and sweet potatoes, with mixed vegetables. Very similar to his pre-workout meal, with the addition of mixed vegetables. Having more than one vegetable allows him to get a wider variety of nutrients.
Meal 5
His final large meal of the day usually includes steak and green beans. Andrei loves steak as it’s one of the best protein rich foods, important in increasing his muscle mass and repairing tissues. Green beans are also great, providing nutrients vital in maintaining healthy bones.
Meal 6
A few hours before bed, Andrei typically has a snack, which includes cottage cheese or Greek yogurt, followed with a handful of almonds. Cottage cheese is a low-fat and high-protein snack that can help aid in weight loss goals. Almonds contain lots of healthy fats, fiber and protein, lowering blood sugar and cholesterol levels.
Supplements
Andrei Deiu also takes supplements to add the missing nutrients from his diet. Many people don’t need to take dietary supplements because they can get all the benefits from a healthy and balanced diet, but Andrei’s physical demands are different.
Whey Isolate : This is great for allowing Andrei to maintain his muscles, while losing fat. Whey isolate has less fat, cholesterol and calories than Whey protein, and contains amino acids that are great for building muscle mass.
Dextrose: It’s a great supplement for bodybuilders to refuel with enough carbs after a workout. Dextrose is only beneficial when consumed in moderation, causing negative health problems otherwise. It’s also great for faster muscle recovery.
BCAA: Branched Chain Amino Acids improve metabolism and help build muscle, as well as allowing for quicker workout recovery, and fat loss.
Workout Plan
As a bodybuilder, Andrei’s workout plan relies on progressive resistance exercises to build muscle mass. He also aims to keep his body fat as low as possible, while maintaining his muscles. His legendary trainer Hany Rambod’s FST-7 workout plan allowed him to finish fifth in 2020, and seventh in 2021 Mr Olympia.
FST-7 stands for Fascia Stretch Training, and the seven refers to the seven sets performed for the final exercise of a targeted body part. This can be added in to any workout.
Andrei works out five days a week, focusing on his weaker muscles, strengthening each separately. Andrei often works a few days a week on abs, usually added at the end of training sessions.
During his workout sessions, he often does a few super sets and drop sets. It helps him enhance muscle growth and make the exercises more intense.
Andrei Deiu also takes good care of his sleeping habits. A proper sleeping habit not only improves his physical health, but also enhances mental health and overall productivity.
Chest
- Flat machine press 4 sets X 8-12 reps
- Machine incline press 4 sets X 8-12 reps
- Machine pec deck 4 sets X 15-20 reps
- Flat dumbbell fly 4 sets X 8-12 reps
- Cable press 4 sets X 8-12 reps
- Chest Dips 4 sets X 10-15 reps
Shoulders
- Machine lateral raise 4 sets X 10-15 reps
- Machine overhead press 4 sets X 7-15 reps
- Seated dumbbell overhead press 4 sets X 7-15 reps
- One-arm standing dumbbell front raise 4 sets X 7-15 reps
- Bent over rear delt dumbbell fly 4 sets X 7-15 reps
Arms
- Cable rope push-downs 4 sets X 15-20 reps
- Machine tricep dips 4 sets X 8-12 reps
- Cable overhead extensions 4 sets X 8-12 reps
- One-arm overhead dumbbell extensions 4 sets X 8-12 reps
- Barbell curls 4 sets X 10-15 reps
- Machine preacher curls 4 sets X 10-15 reps
- Alternating dumbbell hammer curls 4 sets X 10-15 reps
Back
Supinated grip is an underhand grip with palms facing upwards, with a wide grip generally being about twice the shoulder width.
- Lat pull-down (wide / supinated grip) 4 sets X 8-12 reps
- Standing lat extension 4 sets X 8- 12 reps
- One-arm dumbbell row 4 sets X 8-12 reps
- Lying dumbbell pullover 4 sets X 8-12 reps
- Barbell bent over row (supinated grip) 4 sets X 10-15 reps
Abs
- Leg raises 4 sets X 15 reps
- Decline leg raises 4 sets X 15 reps
- Side lateral leg raises 4 sets X 15 reps
- Cable crunches 4 sets X 15 reps
- Hanging oblique knee raises 4 sets X 15 reps
Legs
- 45 degree leg press 4 sets X 10-15 reps
- Machine squat 4 sets X 10-15 reps
- Machine leg extensions 4 sets X 10-15 reps
- Machine hip abduction 4 sets X 10-15 reps
- Lying leg curl 3 sets X 12-15 reps
Andrei Deiu also has a YouTube channel where you can follow along with his workouts.
